Tips to help new parents get to sleep
Unfortunately, sleepless nights are often part and parcel of parenthood – but every little bit helps when it comes to rest, as experts tell Liz connor
Most parents know that the arrival of a new baby spells the end of those long sunday morning lie-ins. gone are the days of snoozing in bed with the weekend newspapers and a gloriously empty schedule – now your nights and mornings revolve around hourly feeds, nappy changes and running on adrenaline.
experts frequently advise that we aim for eight hours of shut-eye per night, but if you have a newborn, it can be normal to go weeks or even months without getting more than a few hours of unbroken sleep at a time.
A recent survey, by sleep technology brand simba, found that for the first year of their baby’s life, new parents get just four hours and 44 minutes slumber a night on average. More than half of the poll respondents also report looking back at the first 12 months of parenthood and being amazed that they were able to function as well as they did on so little sleep.
“Just like regular exercise and a healthy diet, sleep helps the body to function,” says Ana noia, senior clinical physiologist in neurophysiology and sleep for Bupa UK (bupa.co.uk). “getting enough rest is one of the most important things you can do for your health, particularly when you need to be alert to the needs of a child.”
Ana explains that a good night’s sleep improves your ability to learn, reduces mental fatigue, and helps form memories in your brain.
“Beyond physical fatigue, tiredness and low energy levels, not getting enough sleep for a long period of time can lead to serious health conditions, such as high blood pressure and diabetes, so it’s really important that we give our bodies the chance to rest,” she adds.
so what can parents do to help ensure they get as much sleep as possible? here are some sleep tips for new parents...
sleep When baby sleeps
A good way to make up for lost slumber is to try and sneak in pockets of rest when your baby settles.
“If you’re at home and your baby is napping, try to lie down as well,” says Ana. “Powernapping could help you recharge your batteries, boost your mood and reduce stress levels. Try to nap for 20 minutes, as this will help improve your alertness and mood.” Any longer than this and Ana warns that you may hit the deeper stages of sleep, making you feel more groggy when you wake up.
“It might be tempting to make a start on the housework,” says family wellbeing expert Dani Binnington (healthywholeme.com), “but there really is no need to rush around the house frantically while your little one is having a nap...these chores are nowhere near as important as looking after your wellbeing.”
Adjust your bedtime
Keep a sleep diary monitoring your child’s resting patterns, as you might find that they have repetitive habits, such as waking up very early in the mornings.
“If your child is an early riser, bring your own bedtime earlier to help you get more sleep,” says Ana. “For example, if your child wakes up around 6am, try adjusting your bedtime to around 10pm.”
set your environment
Resting in a cool, dark room with no distractions can help you drift off quickly when you’re sleeping between feeds.
“Try to get as comfortable as possible and power down your phone for an hour before bed, as the blue light emitted from your screen can keep you awake,” says Ana. “If you find yourself awake in the night with your baby, avoid switching on your digital devices and keep any light in the room to a minimum.”
Ask for support if needed
When you become a parent, it’s tempting to put on a brave face and avoid showing any signs of ‘weakness’, for fear of criticism or feeling like a failure – but parenthood is challenging and a huge learning curve, and it’s always a good idea to seek help if your sleep issues are becoming a burden.
“While feeling tired is normal during the early days of parenthood, if it is preventing you from carrying out day-to-day tasks and affecting your quality of life, you should speak with your gp,” advises Ana. “They can discuss your sleeping habits and give you practical advice solutions.”
Lower expectations
new parents have a lot of plates to spin; you might feel pressure to keep up old friendships, get back into shape or monitor work emails – but taking too much on can lead to burnout. “You’ll be back to your full routines soon enough, but until then, just allow yourself to listen what your body is telling you to do – and that’s usually to rest up,” says Dani.
If you find yourself awake in the night with your baby, avoid switching on your digital devices and keep any light in the room to a minimum...